Sportcrastination: the science of delaying from ‘now’ to ‘never’
The Science of procrastination: breaking the cycle of delaying workouts
I think many of us have experienced a familiar scenario: waking up on a Saturday morning, feeling great, with no aches or pains. We're well-rested and nothing seems to stand in the way of our perfect day. In our heads, we envision starting the day with yoga, followed by a 5k run and if the evening goes well, we’ll fit in some strength training. But then… suddenly, we remember the house looks like it was abandoned by squatters, we need to answer emails, do a big grocery run… maybe the workout can wait until Monday? And then, the same thought lingers—until the next Monday…
And so, we dance around a field of excuses. To make this more relatable, I’ve gathered a few exceptional examples from my friends:
"I really want to start swimming! I love swimming! But I first need to lose weight. I’ll start my diet on Monday."
"Okay, I’ll get serious about this next month. I’ll start the gym membership from the 1st and still have two weeks to indulge."
"I can’t afford a new workout outfit right now. I won’t go running in my old sweatpants, that’s embarrassing."
"I don’t like walking because it takes too long to hit 10,000 steps. I’d rather run, but I need to get in shape first, because I can’t even run 5 meters."
And this cycle goes on and on. Welcome to the world of sportocrastination, the art of perpetually delaying workouts - where we focus on all those "tomorrows" that never become "todays." Let’s dive into why this happens and what we can do about it using insights from neuroscience and psychology. I’ll also share some interesting statistics and advice from two motivational experts with opposing views.
The Brain and Procrastination
Why do we put off workouts, even though we know we need them? Several brain mechanisms are at play:
Firstly, our brains crave instant gratification. As James Clear writes in his book Atomic Habits, people tend to choose rewards that are quick and enjoyable, even if it means ignoring greater benefits in the future. Exercise requires effort now, with results that come weeks or months later. No wonder Netflix often wins over the yoga mat.
Secondly, the limbic system, which controls our emotions, works faster than the prefrontal cortex, the part of the brain responsible for logical decisions. When faced with a choice between working out or napping, your brain will almost automatically pick the option that requires less effort, the one that costs less energy.
Lack of movement not only affects physical fitness but also impairs brain function. Specifically, it weakens the activity of neurons in areas responsible for motivation and action, such as the brain's reward system. These neural circuits are critical for experiencing satisfaction from specific activities, including regular exercise. Neurobiological studies show that long-term avoidance of physical activity can put these circuits “to sleep”, making it harder to motivate oneself to take action - even for things that once brought joy. The longer we put off moving, the harder it becomes to start, as our brains struggle to reactivate these pathways.
On the flip side, regular physical activity acts as a natural stimulator for these areas, enhancing their activity and making it easier to build habits. That’s why we often hear that "the more you move, the easier it is to continue." Our brains simply learn to enjoy movement and more efficiently activate motivational mechanisms.
The “next monday” promise
Procrastination is a form of avoiding discomfort. When you put off a workout, you feel temporary relief, which serves as a reward for your brain. The problem is that "tomorrow" just becomes another day, and the cycle repeats itself.
Atomic Habits suggests that the issue is often a lack of system, not motivation. We think, "I need to wait until I’m ready," instead of waiting for motivation. The truth is, readiness never arrives.
Another issue is the planning fallacy. People tend to overestimate what they can accomplish in the short term while underestimating what they can achieve over a longer period. When you promise yourself that you’ll work out for an hour a day starting Monday, the likelihood of failure increases exponentially.
The Numbers Don’t Lie
Studies from 2023 show that 73% of people regularly procrastinate when it comes to starting a fitness program. Of this group, 48% say the main reason is a lack of time, even though 64% of them spend over two hours a day on social media. Interestingly, only 14% of respondents actively schedule time for exercise, suggesting that the lack of a system is a major factor.
Additionally, statistics show that people who begin exercising with small steps (like 5 minutes a day) are 78% more likely to maintain the habit compared to those who jump into intense programs right away.
Breaking the Cycle of sportcrastination
Now, let's talk about practical steps to shift from "tomorrow" to "today"!
Start small with the 2-minute rule: Make it so small that it's hard and silly not to do it. Instead of planning for an hour-long workout, just put on your shoes and take a short walk.
Identify your triggers: Most procrastination starts with a specific cue, like feeling tired after work or automatically reaching for your phone right after waking up. Identify these moments and replace them with conscious breaks, like 5-minute stretches instead of scrolling through your phone first thing.
Create a routine: Consistency is key. Decide to do a short workout at the same time each day. It’s not about the duration but about making it a habit. Once it becomes automatic, resistance diminishes.
Reward yourself: Our brains love instant rewards more than delayed ones. After each small effort or workout, treat yourself to something enjoyable, like your favourite tea or an episode of a TV show.
Accountability matters: People are more likely to keep their promises when someone holds them accountable. If possible, find a workout buddy or use apps that track your activity.
Two Motivational Approaches: Which One Works for You?
Now, let’s explore two completely opposite motivational approaches—find out which one resonates with you!
Brianna Brown Keen, a motivational speaker, shares five key tips for boosting motivation:
Ditch the scale: Focus on how you feel and your overall health, not just the numbers.
Understand emotional eating: If you eat out of emotion, it’s a sign your body needs more care and attention.
Find an activity you love: Choose exercises that bring you joy to make consistency easier.
Set realistic goals: Aim for achievable targets that motivate continued progress.
Practice gratitude: Appreciating the small things daily can improve your mindset and motivation.
Brianna emphasises holistic growth, combining physical, emotional, and mental well-being.
David Goggins, a former Navy SEAL, ultramarathoner, and motivational speaker, offers a much tougher approach. He argues that motivation is overrated, and true success comes from mental toughness and breaking personal limits. For Goggins, relying on motivation is insufficient because it’s fleeting. Instead, he advocates for discipline and resilience, which allow consistent action despite moods or external conditions. His philosophy is rooted in pushing oneself out of the comfort zone, even in areas where one may not feel naturally inclined, as evidenced by his participation in extreme endurance events.
In Goggins' view, responsibility and no excuses are key to achieving greatness. Everyone has the potential to do extraordinary things if they commit fully and relentlessly pursue perfection.
Conclusion
Sportcrastination is a challenge that many of us face at some point in life. Fortunately, regardless of our individual motivations, we can train both self-discipline and self-love. The best approach might involve the guidance of an experienced coach. If you’re ready to turn tomorrow into today and break the cycle of procrastination, I invite you to schedule a consultation with me. Click here and let’s strat right away!
